Jenna's Figure Workout- Thursday

Bench Press- 8, 8, 6, 6, 4


SUPERSET:
Incline Flyes- 3x8
Standing Band Bench- In the same way you would wrap a band around your back to do push ups, wrap a band around the support post of your power rack and then place you back against the post and bench the band. Do 3x15. Make sure to keep your wrists straight.


SUPERSET:
Alternate Db Shoulder Press- 3x10
Laterals- 3x10


Tricep Trifecta:
Skull Crushers- 3x10
French Press- 3x10
Tri Push Downs- 3x15


Abs- Phipps Sits- 25, Ab Wheel- 15, Toe Touches- 50


Have fun ladies.


Coach George W. Phipps

Jenna's Wed Figure Workout

Wednesday is Leg day.


Prowler Pushes- (if you don't have a prowler push a pick up truck for 25 yards down and back)
4-45- 3 sets
Ryan Prowler Pushes- (these are done pushing backward) 2-45, 2-25  3 sets.
Reverse Hypers- 3x15
Calf Raises- 3x20
Jumping Jacks- 3x35
Abs- Franco Crunches- 40 reps, Denise Austin Hip Ups- 30 reps


Coach George W. Phipps 

Jenna's Figure Workout Tuesday

This is a upper back and bicep workout. It is designed for max back development.


SUPERSET:
Hammer Curls- 4x10
Alternate Curls- 4x10


SUPERSET:
Band Curls- (These are done sitting on the floor with a large band and a bench. Place your elbows on the bench grab a straight bar or wooden handle and curl the band to your chin. These can be done on a cable machine as well.) 3x10
Chin Ups- 3x10


SUPERSET
Wide Grip Pull Ups- 3x10
Cable Rows- 3x10


SUPERSET:
Arrow Pulls- 3x15
Db High Pulls- (upright rows) 3x10


Abs- Body Curls- 40 reps


Lots of work here. Have fun!


Coach George W. Phipps




   

Powerlifters- Monday Squats

Squats- Warm ups: 2-4 sets x 5 reps. Then 80% (of raw max) x5, 82%x5, 85%x5
Heavy Prowler Pushes: 4-45, 2-35, 2-25. 3 sets down and back 25 yards. If you don't have a prowler push a 3/4 ton or bigger truck.


Squat Jumps with 15 lbs. db's. (We jump on a big gymnastic mat) Make sure to jump as high as possible. Do 3x10


Reverse Hypers- 3x15


Abs- Knees to chest- 35, Denise Austin's hip ups- 35, Franco crunches- 30


This is a great workout. It's very tough, so have fun.


Coach George W.Phipps 

Figure Workout- Mon

Jenna's Workout for Monday:


Db Floor Bench: 10, 8, 6, 6, 6


SUPERSET:
Incline Db Bench- 4x8
Pec Deck- 4x12


SUPERSET:
Dips- 3x10
Db Alternate Shoulder Press- 3x8


SUPERSET:
Close Grip Tri Push Ups- 3x12
Single Leg V-Ups- 3x20 reps


Great workout. Have Fun Ladies.


Coach George W. Phipps

Jenna's Bodybuilding Workouts for figure.

Hi Ladies,


I will began posting Jenna's workouts on here. Jenna is working hard to get in shape to compete doing a Figure contest sometime later this year.


Tue-
Floor Bench- 10, 8, 6, 5, 5, 5. The 10 and 8 reps are warm ups and the 6 and 5 reps are heavy. The last set of 5 should be you absolute best you can do.


SUPERET:
Incline Flyes- 3x10
Feet On The Bench Push Ups- + Bands- 3x10-15 reps


SUPERSET:
Db Alternate Shoulder Press- 4x8
Front Raises (db's) 4x10


SUPERSET:
Close Grip Tri Push Ups- 3x10
Skull Crushers- (use an EZ bar) 3x10


Abs- Franco Crunches- 30 reps, Denise Austin Hip Ups- 30 reps, Seller's V's- 20 reps




Lots of work here.


Coach George W. Phipps 

Ladies- Thursday

This is a great over all body workout.


SUPERSET:
Wall Ball Shots- (use a 12-14 lbs Med Ball) 3x15
Burpees- 3x15


SUPERSET:
Db Alternate Shoulder Press- 3x10
Incline Db Bench- 3x10


SUPERSET:
Aichs Tri's- 3x10
Tri Push Downs- 3x15


SUPERSET:
Incline Knees to Chest- 35 reps
Bent Knee Sit Ups- 35


This workout is set up more for women fitness. Have fun ladies.


Coach George W. Phipps